Watercress Tortilla Omelettes
This recipe is ideal for a brunch or light meal but add either a jacket potato, sweet potato wedges or a heart salad and it can be eaten as a main meal. It is also ideal to eat chilled as a packed lunch or picnic.
Feel free to substitute the watercress for leaves such as spinach or rocket. I added a pinch of chilli flakes to the egg as I love the contrast of the heat with the mellowness of the creamy egg.
WATERCRESS TORTILLA OMELETTES
Ingredients
- 2 tbsp. unrefined rapeseed/olive oil
- 8 free range eggs
- 8 tbsp. milk or water
- Roughly 100g watercress 4 good handfuls, chopped if they have stalks
- 100 g mature cheese grated
- 4 wraps
To Serve (optional)
- 300 g tomatoes roughly chopped
- 8 spring onions sliced
- Drizzle balsamic vinegar
Instructions
- Oven, 130c (just to keep the food warm)
- Beat the eggs and milk then season with a little salt and pepper. Stir in the watercress and half of the cheese.
- Heat a pan roughly the same size as your wraps. Add 1/2 tbsp. oil to the pan and swirl or brush around to coat. Tip in a quarter of the egg mixture ensuring you get a bit of watercress and cheese.
- Turn the heat to medium and allow the egg to cook until the edges can be lifted easily but the centre still slightly runny (so the wrap can stick to this). Pop a wrap directly over the egg, leave to cook for a minute or so then using a heatproof plate (the same size or larger than your pan), rest this over the top of the wrap and flip the pan upside down, keeping hold of the plate with one hand whilst holding the pan with the other. The wrap and omelette should come out together. If there are bits left in the pan, scrape them out and put in the middle of the omelette.
- Carefully easy the tortilla omelette back into the pan, wrap side down, sprinkle with a little cheese, then leave to cook on medium for another minute ensuring the egg is cooked through.
- Turn out onto a plate then fold about 5 cm of the sides in, then roll forward to make an enclosed wrap. Pop on an ovenproof plate/tray in the oven whilst you cook the remaining tortilla omelettes.
- When you have cooked them all, using the same pan, add the tomatoes and cook over a high heat just until the edges brown (do not stir). Take off the heat then stir in the sliced spring onions.
- Serve the tortilla omelettes with the tomatoes and spring onions drizzling the balsamic vinegar over the veg for a light meal.
Notes
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Nutritional Benefits:
Watercress is a powerhouse of nutrients providing good amounts of vitamin A, C (immunity and wound healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.
It belongs to the brassica vegetable family which all have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.
Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the development of memory and learning in the brain).
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and can decrease the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.
